blog #44 music for motivation

Music pushes me to work harder, and for a longer period of time. I listen to music not only while working out but, also while doing homework because music helps me stay focused. Music has been therapy for me over the years.
Try listening to new music to stay motivated

Ten Therapeutic Characteristics of Music

• Music captivates and maintains attention—it stimulates and utilizes many parts of the brain.
• Music is easily adapted to, and can be reflective of, a person's abilities.
• Music structures time in a way that we can understand (“that's the last verse—my exercise session is almost over!”).
• Music provides a meaningful, enjoyable context for repetition.
• Music provides a social context—it sets up a safe, structured setting for verbal and nonverbal communication.
• Music is an effective memory aid.
• Music supports and encourages movement.
• Music taps into memories and emotions.
• Music—and the silences within it—provides nonverbal, immediate feedback.
• Music is success-oriented: people of all ability levels can participate.

blog 43: How much % organic are fruits labeled "organic"

                                        what does organic mean? What foods are best to eat organic?

growth hormones, antibiotics and pestisides are in genetically modified foods

organic foods can be free of some of these additives depending on how organic the product is so read the label.

best foods to eat organic are unprotected exposed foods like:

strawberries

peaches

apples

nectarines

foods that are not as important to eat organic (because they have a skin:)

banana

mango

avacado

kiwi

papaya

watermelon

check this link out for more info and pictures

blog #42 increase your level of physical fitness

Want to increase your level of physical fitness? If so then strengthen your grip. 

I was asked to write about strengthening your wrists to correspond with a grip strengthening sports specific article. Everyday activities can be enhanced with strong wrists and forearms. Many sports training requires strong wrists. Activities like rock climbing, shooting, yoga, golf, tennis and other sports/activities require not only strong wrists, but also a strong grip.

downward facing dog: when done correctly you press firmly with your hands so that your finger tips grip firmly into the "earth" and your tail bone rises to the "sky." This stretch not only creates space in your spine but also it will make your arms/wrists/grip stronger (no weights needed.)

pull ups....oh i love pull ups. Pull ups yield amazing benefits including TOTAL body strength. 100% of my clients complain about pull ups because they are "hard." Yes they are hard for several reasons one of them being weak arms and wrists. Start with an assisted machine and work your way to pull ups with a spotter and then.....on your own. Completing my first set of wide grip pull ups without a spotter is a moment that i will never forget.

wrist curls- You can use a barbell (first pic) or dumbells (second pic) to isolate the wrist muscles

deadlifts- This is my alternate grip. Either pronated (palms facing down) or alternating hands (shown below) is going to strengthen your grip. I prefer alternating my grip because it gives me more of a solid base or foundation when lifting heavy. Much like pull ups deadlifts strengthen the entire body focusing on the core muscles (erector spinae.) The results of the deadlift depend on your form (Romanian vs. traditional, etc.)

wrist rolls-personally i have never done this exercise because deadlifts and pull ups are sufficient for me, but for variety i have included this example. If your gym has this (most do just ask) then use the stick with the rope attached to the middle, and with an overhand grip SLOWLY roll the weight up and down. 

Farmers walks (pic of the shirtless man) are a great way to strengthen you traps, core and wrists/forearms, but i decided to talk about shopping to (a favorite pastime of mine.) Shopping for clothes and/or groceries can help strengthen your arms and shoulders BUT...if the load will be uneven so this isn't "an exercise." If you want to be even (you should be even) then you need to use dumbbells and do farmers walks.

a final note-should you use weight lifting straps if you are trying to strengthen your grip? NO. If you are serious about strengthening you grip then stop using pads/straps. Rely on your own strength (NO HELPERS) 

If you arn't THAT serious about grip strenghth, but you are aware of the value of these exercises then use straps.

So what works for you? Will you try any of the exercises? Give me feedback with what works!

blog #41 analyze your food choice

In my nutrition education class last Tuesday some classmates were talking about snack choices. A couple students said:

 "its better to eat a banana and nuts opposed to a bannana nut muffin (as a snack.)" 

Of course I agree. But how do you know what's best to eat? Where do you get you info? When you grab a snack what do you eat and why?

I use FREE online tools to analyze food choices but both tools have their pros and cons.


I found this new feautre from the food guide pyramid that allows you to COMPARE FOODS so you can make the BEST SELECTION based on calorie content.

I pasted the analysis of muffin, banana and nuts.
Pros:
quick and free
side by side analysis
shows food group (in case you use the site to login and track progress)

cons:
The side by side analysis ONLY shows calories which is extreemly lacking
fat free berry -or banna muffin

Mypyramid Food Groups and Calories
Grain Group	2 1/2 oz.
Fruit Group	1/4 cup
Total Calories	313 calories
Extras*	125 calories
*(solid fats, added sugars, and alcohol)

nuts

Mypyramid Food Groups and Calories
Meat & Beans Group	2 oz.
Oils	3 tsp
Total Calories	185 calories

banana

Mypyramid Food Groups and Calories
Fruit Group	3/4 cup
Total Calories	105 calories

BUT THIS WASNT ENOUGH......i didnt like this tool to much because all it gave me were calories. I want more so i went to another free site calorie counter and I found a more accurate analysis:

Calorie Counter pros:
breaks down nutritents beyond caloric intake
grades the food
shows "good" and "bad" points about the foods so the consumer can make better choices based on more information

calorie counter cons:
doesnt show a side by side analysis like the food guide "food-a-pedia"

Nutrition Facts

Serving Size BANANA

 1 cup, mashed (225.0 g) 1 cup, sliced (150.0 g) 1 extra small (less than 6" long) (81.0 g) 1 small (6" to 6-7/8" long) (101.0 g) 1 medium (7" to 7-7/8" long) (118.0 g) 1 large (8" to 8-7/8" long) (136.0 g) 1 extra large (9" or longer) (152.0 g) 1 NLEA serving (126.0 g) 

Amount Per Serving

Calories 

105

Calories from Fat 

4

% Daily Value^*

Total Fat 

0.4g

1%

Saturated Fat 

0.1g

1%

Polyunsaturated Fat 

0.1g

Monounsaturated Fat 

0.0g

Cholesterol 

0mg

0%

Sodium 

1mg

0%

Total Carbohydrates 

27.0g

9%

Dietary Fiber 

3.1g

12%

Sugars 

14.4g

Protein 

1.3g

Vitamin A 2%	•	Vitamin C 17%
Calcium 1%	•	Iron 2%

* Based on a 2000 calorie diet

Good points

• Very low in saturated fat
• No cholesterol
• Very low in sodium
• High in dietary fiber
• High in potassium
• Very high in vitamin B6
• High in vitamin C

Bad points

• Very high in sugar

so check it out guys....tell me what works for you! This tool isn't limited to just snacks you can analyze anything but start small and work your way up.......

blog #40 what to eat before Thanksgiving meal-

Breakfast of course which is the most important meal of the day! Fill up on whole grains to keep you from binging on to much stuffing and such as the day progresses. Oatmeal is a perfect choice. Add a bit of fruit for flavor.

"feast time" isnt until say 4pm or so (hypothetically) so that means breakfast then eat thanksgiving dinner right?
WRONG

snacks are allowed too! Don't skip meals/snacks on thanksgiving because you will just be more hungry come dinner time which will lead to overeating and unhappiness. PACE YOURSELF

on thanksgiving day
#1. EAT SMALL PORTIONS!
#2 enjoy the company of friends
#3 try new dishes
#4 focus on the friends, family, company, colors and experience of togetherness (then food becomes secondary)

DON'T
#1 race to finish your plate (whats the rush really?)
#2 push small children out of the way to "be first" to get the stuffing/turkey
#3 fill your plate with mostly starchy foods
#4 eat while standing
#5 eat and talk
#6 eat to fast

blog #39 resturant review : Souen "macrobiotic style"

This past Sunday my good friend Becca and I went out to a resturant that she recommended called Souen.

This popular restaurant is labeled "macrobiotic" The word "macrobiotic" comes from the Greek and essentially means "long life" or "great life."

what does this macrobiotic lifestyle include?

locally grown

natural foods

prepared and eaten in the traditional manner (baking, boiling, and steaming)

Lots of grains, vegetables, beans, fermented soy, and soups

small amounts of fish, nuts, seeds, and fruits -- are the basis of the macrobiotic diet menu.

From the restaurants site:

"It is thought that by eating balanced foods such as grains and vegetables that are more local and in season, we can maintain good physical and spiritual health and live in harmony with nature. A typical Macrobiotic plate for our area will consist of a large portion of grains, beans, seaweed, vegetables and vegetable protein, such as tofu, seitan, beans and tempeh. Following the traditional Japanese food model of a simple and natural diet, macrobiotics dictates eating food in a natural way – unrefined and unprocessed"

Check out their menu

Concept listed on website:

"Our concept is to let people all over the world experience real traditional Japanese food, delicious Macrobiotic food. We’d like people to bring it into their lives to allow them to heal themselves, improve their immune systems, and have a more enjoyable, harmonious life. Our aim is to contribute to a peaceful world."

instead of salt at our table they offered sesame seeds (as a condiment) at the table. Sesame seeds are a good source of manganese, Copper, Calcium, Iron, Zinc, and dietary fiber.

Check out the unique food glossary on their site for more info about sesame seeds

Souen is located in Soho and Union square.

blog #38 "firm, lift and smooth in just 2 minutes a day?" I THINK NOT!!!!!!!!!!!

double chin is a subcutaneous fat around the neck that sags down and creates a wrinkle, making the owner appear to have a second chin. It is most common on people who are elderly or obese.

if you want to lose a double chin you must:

#1 eat right #2 EXERCISE #consistently eat well and exercise

This product neckline slimmer claims that women over 36 with a saggy chin can use this "neckline slimmer" to eliminate thier double chin. what do i think?

TERRIBLE IDEA but perfect example of a QUICK FIX

what do you think?

this is how the devise works:

Description: Small exercise device used to tighten up the jowl area. It tightens the face and neck muscles for a reduced-slimmer neckline.

jowl area:

jowl / joul/• n. (often jowls) the lower part of a person's or animal's cheek, esp. when it is fleshy or drooping:

Pitch:

• No more loose, hanging skin
• No Double-Chin or Neck Folds
• No Pain
• No Expensive Surgery
• Dramatic Results Guaranteed - in just 2 minutes a day

DONT FALL FOR THESE TRAPS!

blog #37 Quick fixes just dont exist-meet goals using objectives

I have mentioned the significance of meeting goals through objectives in previous posts. Today I will break this down once again because its SO important. YOU NEED TO FIRST CRAWL before you can learn how to walk. Baby steps right?

goal: describes a purpose, expectation or desired ends. (Broad)

objectives: provides a map of how to proceed (narrow)

so for example:

goal

weight loss

objective:

you can correctly identify portion sizes and nutrient density

You NEED to meet your objectives to reach your goal. This is by no means an overnight thing. Goals like weight loss take time and THERE ARE NO quick fixes! So diet pills, fad diets, stupid devices and many supplements are crap because they are a quick fix. If you have a goal like weight loss, or greater health you must meet your objectives to reach your goal.

blog #36 cardio mistakes

#1 not doing cardio

#2 leaning on the machine (this means that you are not doing cardio)

#3 not pushing yourself

#4 texting/phone calling ......

#5 not enough variety in your type of cardio training (i.e treadmill vs. fitness classes)

leaning on the machine may be tempting but DONT DO IT! It's bad form!

Leaning on the cardio machine is a very common practice.

In weight training squatting with your body weight placed in front of your heels is bad form.

In cardio training leaning on the machine takes away from using your whole body in the exercise=bad form.

leaning on the machine is sloppy, unattractive and ineffective at burning fat and calories.

KNOCK THIS HABBIT!

blog #35: theme dietary diseases: surviving the battle of Ciliac Disease

One of my best friends, Emily, is an inspiring, fun-loving, and humorous woman who enjoys life to the fullest. Emily has celiac disease but she doesn't let this stop her from leading a normal life. In fact, Emily makes the best of every situation by learning more about food and her restrictions/limitations. Emily was diagnosed with this autoimmune disease as a child.

People with celiac disease have to eat a gluten-free diet, which requires a completely new approach to eating, in order to avoid wheat-containing foods entirely.

Celiac disease is genetic, meaning it runs in families. Sometimes the disease is triggered—or becomes active for the first time—after surgery, pregnancy, childbirth, viral infection, or severe emotional stress.

People with celiac disease can eat a well-balanced diet with a variety of foods (but it’s not easy).

American Dietetic Association recommends these foods:

Allowed Foods
amaranth arrowroot buckwheat cassava corn flax Indian rice grass Job’s tears	legumes millet nuts potatoes quinoa rice sago	seeds sorghum soy tapioca teff wild rice yucca
Foods To Avoid
wheat including einkorn, emmer, spelt, kamut wheat starch, wheat bran, wheat germ, cracked wheat, hydrolyzed wheat protein		barley rye triticale (a cross between wheat and rye)
Other Wheat Products
bromated flour durum flour enriched flour farina	graham flour phosphated flour plain flour	self-rising flour semolina white flour
Processed Foods that May Contain Wheat, Barley, or Rye*
bouillon cubes brown rice syrup candy chips/potato chips cold cuts, hot dogs, salami, sausage communion wafers	French fries gravy imitation fish matzo rice mixes sauces	seasoned tortilla chips self-basting turkey soups soy sauce vegetables in sauce

^* Most of these foods can be found gluten-free. When in doubt, check with the food manufacturer.

In my Advanced Nutrition class, we are learning the effects of celiac disease on a cellular level, which if untreated can lead to lymphoma (a form of cancer). A gluten-free diet is essential, because gluten causes a problematic immune reaction in the small intestine. This reaction results in damage to the inner surface of the small intestine and an inability to absorb certain nutrients from food.

Emily has to follow a gluten-free diet in order to be healthy.

Not following the diet can lead to:

·         Damage to her small intestine

·         Bone loss

·         Abdominal pain

·         Diarrhea

·         Anemia

·         Vitamin deficiencies

·         Gastrointestinal cancer (especially lymphoma)

Some people with this disease refuse to follow the diet and still eat cakes and other products with gluten. The consequences of eating against what is tolerated will lead to escalation of the disease.

YOU DONT WANT THIS, SO EAT WHAT YOU CAN TOLERATE!

Emily makes the best of her situation by being extremely healthy, cooking her meals, and being extremely active. She swims religiously and cross-trains by running and lifting weights most days of the week. Emily is finishing culinary school to be a professional chef and she even works in a restaurant in Arizona. She doesn't let her disease get her down.

Emily is a truly exceptional woman; despite her autoimmune disease, she sets the bar high for how to be healthy and understand what to consume (and why). I hope that more people with this disease will understand that they, too, can lead normal lives by adjusting their dietary intake to healthy non-gluten foods just like Emily.